WOD - Dec 14, 2016

A. Split jerk – 10 mins focusing on perfect form *build up to 70-75% nothing over
B1. Kip swings on rings – 7-10x3
B2. Negative HSPU – 3 sec. lower, 2 press outs x3 *scale up to deficit w/strict hspu, scale down to just a negative
B3. Sorenson hold – 30sec. *scale up to weighted hold
+
4 rounds
3 Hang power snatches
5 OHS
7 Muscle ups *scale to CTB/pullups or ring rows if present for Tuesday
11 Cal assault bike